Endurance Hydration and Fueling

(Stephanie) #1

Hi there. I’m new to keto and fat adapted at 3 weeks in. I feel great but I’m a dirt biker and I have a 24 hour solo moto race this summer and need to figure out keto hydration and fuel for the event. Any long distance endurance athletes here? I’m looking for tips of what to drink to replenish electrolytes. Any proven suggestions?

(Cristian Lopez) #2

Hi ,Im suprised no one has responded too you?

My name Is cris and I run 5ks and 3 mile races and have ran 2 10 mile races

For hydration try powerade 0 + extra salt or mio electrolyte

For Fueling you must eat very very clean before hand

Boiled eggs+ Coffee with coco nut oil and stevia
or
tuna+ olive oil
or
quest bar+ coffee with coco nut oil

abstain from most dairy because it slows down digestion way down
from the caesin
-also account for the volume of food you eat so think about foods that keep you bloat down,low in carb,and digest easily or in time!
good luck

(Cristian Lopez) #3

one thing too note is eating 1 hour or right before the race,If you eat nuts or any other fat besides coconut oil or mct oil you will not pull nitrogen surplus or calories from them in time too be used while performing

thats were cycling carbs could come in hand but thats another discussion.

#4

I’ve been doing some long day hikes where I’m sometimes out for 10 to 14 hours. I’ve been eating the night before and have been fasting from the evening before my hike until the time when I get back, so it’s often a 24+ hour fast.

With regard to electrolytes, I’ve been using a product called LyteShow - it’s a concentrated electrolyte solution that I add to the water in my hydration reservoirs. It’s worked well so far; every time I drink, I’m also consuming electrolytes. There’s no sugar in the stuff, so you don’t get bacteria growth the way you would with a sugary beverage. Here’s a link…

https://www.amazon.com/LyteShow-Bottles-Electrolyte-Concentrate-Rehydration/dp/B00EK0FGV4/

I do bring food with me on my hikes, but so far, I haven’t needed it. I find that staying fasted is an advantage for the drive home as I’m more alert than I would be if I ate something. (I know this because I’ll sometimes doze off just after eating once I’m home.)

(Stephanie) #5

Thanks for the advice. It’s very appreciated.

Steph

(Julie ) #6

I use propel during long walks and half marathons. Take a small trail mix of nuts and dark chocolates (Atkins Sweet and Salty) with me for the duration.

(Dan Kunz) #7

I use homemade electrolytes (from Charlie Foundation):

Lytes%20recipe
Lytes recipe.png2242×824 90.9 KB

(PrimalRhino) #8

Thanks for the electrolyte info. I’ve tryed a couple not set on a specific one. I’m getting ready to do another 12+ hour, 25+ mile endurance even. I’ve done several over the last few years but this being the first in keto. I’m about 2 month in, with strict counting and tracking to see what works best for me.